by Justin Brickman | Dec 8, 2008 | Uncategorized
In Honor of Pearl Harbor we did “THE CHIEF” work out 3 minutes a round/1 minute break Total of 5 rounds http://www.crossfit.com/mt-archive2/004152.html Annette- 15 rounds (20 lb med ball cleans) Joanna-15 rounds (20 lb med ball cleans) Tony-15 rounds (85lb cleans)...
by Justin Brickman | Dec 8, 2008 | Uncategorized
America and Britain declared war on Japan on this day 67 years ago following the devastating aerial bombardment of Pearl Harbor. Hundreds of Japanese planes launched a surprise attack on the US Pacific fleet in a strike designed to keep the US out of the coming war in...
by Justin Brickman | Dec 5, 2008 | Uncategorized
Morning WODs Warm up 3 TGUs each side 36-26-16 Squats Ab Mat sit ups Parralette Jumps Joanna-8:16 Vinny-5:54 Tony-6:06 (scaled 30-20-10) Jay-6:59
by Justin Brickman | Dec 3, 2008 | Uncategorized
1030 KB class 20 minute “Dice WOD” strength/technique Roll 1 die to get the exercise and 2 dice to get the reps. This WOD is for Annette who is going to Las Vegas this Friday. The class got in 18 rounds in 20 minutes. TGUs (2 for each side max) Swings...
by Justin Brickman | Dec 3, 2008 | Uncategorized
Allen from http://crossfitfairfax.com was in town for business and stopped in for a workout. This was tough work out and the Med Ball push ups were harder than expected. 20 min AMRAP 5 cleans 10 KB Swings 15 Med Ball push ups Allen- 11 rounds 135LB/1.5 pood KB...
by Justin Brickman | Dec 1, 2008 | Uncategorized
Morning KB WOD Row 1000 meters 50 wall ball (15lb) 30 KB swings 15 push ups(no knees) Joanna 9:40 (17.6lb KB) Annette 10:53 (25lb KB) Evening WOD BURPEEPALOOZA Carey 150 jumping over parallets – 16:43 Scott- 100 Jumping over Parallets-12:25 Jay 100 Jumping over...
